Training programme

Training programme overview:

Goals

1. Weight loss, cardio fitness
2. Power and strength increase
3. Endurance

Level 1

• Cardio
• Resistance
• Diet
• Fluids
• Climb Drakensberg mountains

Level 2

• Power
• Strength
• Diet
• Breathing / relaxation
• Supplements (red blood cell increase, flow and volume)

Level 3

• Endurance
• Diet
• Breath, focus and motivation
• Preparation

Really to climb! - December 2007

Level 1 - Fat burning phase

• Cardio sessions: 20 to 45 minutes per session, 5 times a week
• Resistance sessions: 2 times a week, separate sessions for upper and lower body

Nutritional needs

• Fuel for energy
• Fluid balance
• Endurance
• Recovery / tissue repair
• Muscle / fat ratio
• Fatigue / immune system
• Mental performance / focus

Eating plan

• Carbohydrates: 60%
• Protein: 30%
• Fat: 10%
  
• Eat several meals a day (5 to 7 meals per day to increase energy)
• Eat low GI foods
• Eat healthy fats, like omega 3 and 6, fish, avocado, olive oil and nuts
• Only 2 fruits per day
• Drink lots of water
• No refined sugar.

Carbohydrate requirements

Carbohydrate requirements for athletes on a moderate to medium intensity training programme:

• 5g to 7g carbohydrates per body weight.
  (Example: 100kg person - 500g to 700g carbohydrates per day)
• 1g carbohydrates per body weight for recovery after training, included in above.
  (Example: 100kg person 100g carbohydrates after training session.

Protein requirements

Protein requirements for athletes on a moderate training programme:

• 2g to 3g per body weight (Example: 100kg person - 200g to 300g protein per day)
• Quality protein

Level 2 training recommendations

• Walking hills
• Weight training / circuit
• Running
• Stair climbing
• Weighted back pack (20-25kg)
• Long and short hikes when possible, with back pack
• Ladder workout
• Upper body workout - lengthen arms, back
• Relax, stretch calves
• Strengthen the quadriceps, to strengthen knees: sit and do leg extensions
• Week 1: 3 sets of 200 stairs
• Week 2/3: 4 sets of 200 stairs
• Week 4/5: 5 sets of 200 stairs
• Week 6/7: 7 sets of 200 stairs
• Week 8: 8 sets of 200 stairs

Interval

40 to 60 minutes: repeat programme 2 of 3 per session, 2/3 times per week

• 5 minute warm up (step up and down)
• Circuit: step up right leg - 30 seconds / 1 minute
• step up right leg - 30 seconds / 1 minute
• Lunges - walking
• Star jumps - 30 seconds / 1 minute
• Squats - 1 minute
• Skipping rope - 1 minute
• Shadow boxing - 1 minute
• Step up and down fast 2 minutes / 3 minutes (knee / leg lifts)
• High step up with one leg, knee lift (gluts)
• Kick and lunges
• Stairs and running up and down

• 30-50 giant sets of leg extensions, hamstring curls - kickbacks, walking lunges without weights
• Increase cardio, jogging, stair climber, cycling, aerobics:
  • Use skipping rope - 10/20 seconds skipping, jogging 2 minutes in place, skip, run
  • OR do sprints when jogging, warm up very well
• 10 seconds full out sprint
• 2 minutes jogging
• 10 seconds full out
• Do this work out for 10 sprints = 20 minutes (increase to 30 minutes)
• Cool down

Level 3

• Running up and down - Pavillion stairs
• Ladder workout - upper body strength
• Sprints - 20/30 minute workout
• 30 seconds full out run / sprint
• 1 minute jog
• 30 seconds full out run / sprint
• 1 minutes jog